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  6. Mackerel vs. American cheese

Mackerel vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between mackerel and American cheese

  • Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, and magnesium; however, American cheese is richer in calcium, phosphorus, and vitamin A.
  • Mackerel covers your daily vitamin B12 needs 729% more than American cheese.
  • American cheese has 90 times less vitamin B3 than mackerel. Mackerel has 6.85mg of vitamin B3, while American cheese has 0.076mg.
  • Mackerel contains less saturated fat.
  • American cheese has a higher glycemic index. The glycemic index of American cheese is 27, while the glycemic index of mackerel is 0.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Mackerel vs American cheese infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +273.1%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +149.2%
Contains more CopperCopper +104.3%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +155.4%
Contains more CalciumCalcium +6866.7%
Contains more ZincZinc +164.9%
Contains more PhosphorusPhosphorus +130.6%
Contains more ManganeseManganese +105%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +76.1%
Contains more Vitamin B3Vitamin B3 +8913.2%
Contains more Vitamin B5Vitamin B5 +145.7%
Contains more Vitamin B6Vitamin B6 +751.9%
Contains more Vitamin B12Vitamin B12 +1166.7%
Contains more Vitamin AVitamin A +363%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Mackerel American cheese DV% diff.
Vitamin B12 19µg 1.5µg 729%
Calcium 15mg 1045mg 103%
Sodium 83mg 1671mg 69%
Saturated fat 4.176g 18.057g 63%
Selenium 51.6µg 20.2µg 57%
Phosphorus 278mg 641mg 52%
Vitamin B3 6.85mg 0.076mg 42%
Vitamin B6 0.46mg 0.054mg 31%
Fats 17.81g 31.79g 22%
Vitamin A 54µg 250µg 22%
Polyunsaturated fat 4.3g 1.286g 20%
Magnesium 97mg 26mg 17%
Zinc 0.94mg 2.49mg 14%
Vitamin B2 0.412mg 0.234mg 14%
Vitamin B1 0.159mg 0.015mg 12%
Vitamin B5 0.99mg 0.403mg 12%
Iron 1.57mg 0.63mg 12%
Protein 23.85g 18.13g 11%
Cholesterol 75mg 100mg 8%
Potassium 401mg 132mg 8%
Choline 36.2mg 7%
Calories 262kcal 371kcal 5%
Vitamin E 0.8mg 5%
Copper 0.094mg 0.046mg 5%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Monounsaturated fat 7.006g 8.236g 3%
Vitamin K 2.6µg 2%
Folate 2µg 8µg 2%
Manganese 0.02mg 0.041mg 1%
Carbs 0g 3.7g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 3.7g N/A
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.267mg 0.232mg 0%
Threonine 1.045mg 0.772mg 0%
Isoleucine 1.099mg 0.938mg 0%
Leucine 1.938mg 1.716mg 0%
Lysine 2.19mg 1.516mg 0%
Methionine 0.706mg 0.475mg 0%
Phenylalanine 0.931mg 0.939mg 0%
Valine 1.228mg 1.187mg 0%
Histidine 0.702mg 0.546mg 0%
Omega-3 - EPA 0.504g 0.012g N/A
Omega-3 - DHA 0.699g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.106g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +31.5%
Contains more WaterWater +34.5%
Contains more FatsFats +78.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +234.4%
Contains more Mono. FatMonounsaturated fat +17.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.